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Log

Date Workout Score Ave Comments Action
07/01/22 8888m 37:01.8 2:04.9

#FMPW310S4
8888m R18

Start at 2km plus 21. Stay close
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07/01/22 v5000m/2:00r...7 23,000m 1:47.6

#FMBPW213S4
5km/3km/1km/5km/3km/1km/5km (rest 2m)

Start at 4km plus 13. Increase 4s and a further 6s.
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06/30/22 10x1:30/2:30r 4,216m 1:46.7

#FMPW310S3
90s x 10 (rest 2m 30s) alternate R30 and R20

Alternate reps for speed and power. Rate 30 at 2km. R20 aim for within…

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06/30/22 0:33 152m 1:50.5

#FMPW310S3
90s x 10 (rest 2m 30s) alternate R30 and R20

Alternate reps for speed and power. Rate 30 at 2km. R20 aim for within…

 View workout
06/30/22 3:18 752m 2:11.6

Warmup Row 5mins easy
5mins easy
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06/30/22 4x12:00/1:30r 26,162m 1:50.0

#FMBPW213S3
12m x 4 (rest 90s)

4km pace plus 15 for reps 1, 3 and 5.Increase 2-3s for reps 2 and 4.
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06/29/22 v1200m/2:30r...8 7,200m 1:34.5

#FMBPW213S2
1200m/600m (rest 2m 30s) x 4 sets

Start at 4km. Increase pace 6s for the 600s. Complete 4 of each.
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06/28/22 8000m 31:27.8 1:57.9

#FMPW310S2
8000m R20/24 x 4

Speed bump session. Splits for 1km. R20 at 2km plus 17-18 and increase 5s for the R24.

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06/28/22 1:09 250m 2:19.8

Warmup Row 5mins easy
5mins easy
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06/28/22 6x7:00/1:00r 22,499m 1:52.0

#FMBPW213S1
7 mins x 6 (rest 1m)

4km plus 16.
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06/27/22 6x1250m/2:00r 28:25.4 1:53.6

#FMPW310S1
1250m x 6 (2m rest)

Start at 2km pace plus 11-12s/500m. Stay pretty close
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06/27/22 2:16 500m 2:16.8

Warmup Row 5mins easy
5mins easy
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06/26/22 v4000m/2:00r...4 10,000m 1:58.6

#FMPW309S4
4000/3000/2000/1000m (rest 2m)

R20/22/24/26

R20 at 2km plus 18. Increase pace by 2.5s/3.5s/5s from the previ…

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06/26/22 1:31 296m 2:34.3

Warmup Row 5mins easy
5mins easy
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06/25/22 10000m 16:49.3 1:40.9

10k TT
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06/24/22 684m 1:17.5 1:53.3

10k TT
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06/24/22 3519m 6:11.2 1:45.4

10k TT
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06/24/22 50m 0:12.4 4:08.0

10k TT
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06/23/22 v1000m/2:00r...10 7,500m 1:35.4

#FMBPW212S3
1000m/500m x 5 (rest 2m)

Start at 4km plus 2. Increase pace 5s for the 500s. Complete 5 of each.
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06/22/22 4x2500m/1:00r 41:20.4 2:04.0

#FMPW309S2
2500m x 4 (rest 1m) R18

Stick close to 2km plus 20s/500m
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06/22/22 4x15:00/1:30r 32,500m 1:50.7

#FMBPW212S2
15 mins x 4 (rest 90s)

4km pace plus 16 for reps 1, 3. Increase 2-3s for reps 2 and 4.
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06/21/22 6x1250m/2:00r 29:15.6 1:57.0

#FMPW309S1
1250m x 6 (rest 2m) R22

Start at 2km pace plus 13-14s/500m. Stay pretty close
erg.zo…

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06/21/22 2:32 582m 2:11.0

Warmup Row 5mins easy
5mins easy
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06/21/22 5x8:00/1:00r 21,000m 1:54.2

#FMBPW212S1
8m x 5 (rest 1m)

4km plus 18.
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06/20/22 5000m 18:43.5 1:52.3

Jun 2022 - Diamond 5K - CTC Members
erg.zone

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